Monthly Archives: March 2018

Borden Noon Warm Up:  500m EN-1: 1400 / 300 2 x 50 Fin Kick 200 FS Fin 3 x 100 FS, 2x Pull 3 x 50 IM seq 50 Scull 2 x 100 Fin Kick 200 BK Fins 3 x … Continue reading →

Borden Noon Warm Up:  500m EN-1: 1400 / 300 2 x 50 Fin Kick 200 FS Fin 3 x 100 FS, 2x Pull 3 x 50 IM seq 50 Scull 2 x 100 Fin Kick 200 BK Fins 3 x … Continue reading →

Easy swim after a weekend of racing in Nepean. Warm Up: 400m EN-1/Kick: 1600 / 250 200 FS 2 x 100 FS 50 FS Kick 200 FS Pull with paddles 2 x 100 FS Pull 50 FS Kick 200 BK … Continue reading →

50 Back:  35.03 100 Back:  1:16.92   (splits 37.99 + 38.93) 50 Breast:  38.07 100 IM:  1:17.01   (splits 36.63 + 40.38) 50 FS:  30.16 100 FS:  1:07.53   (splits 32.37 + 35.16)

Last Workout before Nepean Provincials Warm Up:  600m 200 BK 200 FS 200 IM EN-1: 2 x 100 BK Fins 2 x 100 FS Pull 2 x 50 BK 2 x 50 FS Pacing: 25 BK @ 50m pace, 25 easy … Continue reading →

Borden Noon – Broken Swim @ Lactic session Warm Up:  500 EN-1/Kick: 3 x 100 BK Fins 50 BK Kick 50 Scull 3 x 100 BK 2 x BK Kick 3 x 100 FS Pull 50 FS Kick 50 Scull … Continue reading →

Borden Noon – Aerobic session after 3 day break – Provincials in 4 days Warm Up:  500m Kick:  300m 6 x 50m Fin Kick on 1:00 50 easy EN-1/EN-2: 1000/400 200 BK Fins (act:  258) 200 FS Pull (act:  3:00) 3 x … Continue reading →

FS Lactic Tolerance Session Warm Up:  500m Kick: 200 4 x 50 Kick on 1:30 2x FS, 2x BK EN-1/EN-2: 300 / 150 2 x 100 FS on 1:45, swim 1:29 5 x 50 FS on 1:00, desc 1-5 from 43 LA Tol for FS:  250 ( … Continue reading →

Borden Noon – Recovery Session Warm Up:  500m EN-1/Kick: 100 BK on 2:00, swim 1:45 50 BK Kick 2 x 50 BK on 1:05, swim 49 50 BK Kick 100 FS on 1:45, swim 1:28 50 FS Kick 2 x … Continue reading →

BK Lactic Tolerance Session Warm Up:  500m Kick: 200 4 x 50 Kick on 1:30 2x FS, 2x BK EN-1/EN-2: 300 / 150 2 x 100 BK on 2:00, swim 1:45 5 x 50 BK on 1:05, desc 1-5 from 50 LA Tol for … Continue reading →

Restart of training after 2.5 weeks off and a recovery week Borden – Aerobic focus Warm Up:  500 Kick:  200 4 x 50 Fin Kick on 1:00 50 easy EN-1 :  400 2 x 100 BK on 2:00, swim 1:45 2 x 100 FS … Continue reading →

Recovery Session Warm Up:  500 EN-1 / Kick:  1600 / 200 200 BK Fins 3 x 100 BK on 2:00, swim 1:45 5 x 50 BK on 1:05, swim 50 50 Kick, 50 Scull, 50 Kick 200 FS Pull 3 x 100 FS … Continue reading →

Recovery Session Warm Up:  400 EN-1 / Kick:  1300 / 200 200 BK Fins 2 x 100 BK on 2:00, swim 1:45 4 x 50 BK on 1:05, swim 50 50 Kick, 50 Scull, 50 Kick 200 FS Pull 2 … Continue reading →

Recovery Session Warm Up:  500m EN-1 / Kick: 600 / 300 3 x 100 FS 2 x 50 Fin Kick 3 x 100 BK 2 x 50 Fin Kick 2 x (3 x 50 FS as easy, medium, fast) 2 x (3 x 50 BK … Continue reading →

Recovery Session Warm Up:  500m Recovery:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick: 600 / 300 2 x 100 FS 2 x 50 Fin Kick 2 x 100 BK 2 x 50 Fin Kick 4 x 50 … Continue reading →

Total Recovery Week required after Tremblant/Durrand trips – 2.5 weeks out of the water. Warm Up:  800m Recovery:  300 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim) EN-1 / Kick: 600 / 300 2 x 100 Fins (FS/BK) … Continue reading →